Using SAD Lights

If you suffer from seasonal affective disorder you'll no doubt have heard of SAD lights to help counteract the lack of sunlight during the winter months that is the trigger for most sufferers.

Although you can get desk lamps and floor lamps that are fitted with SAD bulbs, for those who are suffering from more than a mild attack of the winter blues something stronger may be a better alternative.

SAD lights or light boxes allow suffers to receive the recommended daily dose of sunlight in about an hour. Some of the more powerful ones will deliver the full treatment in only 20 minutes.

Unlike the lamps the SAD lights tend to be rather on the large size so you will have to clear space on a desk or table to use them. SAD lights should be placed so they are facing you. Where you actually site your light is important as will you need to sit rather close to it. About 45 to 50cms (17 - 20 inches) from your face is about right. Anything beyond 105cms (40 inches) and the value of the treatment will start to decline.

You may find that at this distance the light is very bright for your eyes. Don't however put on pair of sunglasses or tinted glasses to try and reduce the glare. The light needs to hit your retina for the hormone production to be triggered. This means that you need to keep your eyes open so don't use this time for a quick nap. But don't stare directly into the light either. Some lights have diffusers that will help with the glare.

Sitting slightly sideways on is a good position to take. If you develop a headache then you could be sitting to close to the light so just ease yourself back a bit further.

Don't feel that you need to sit rigidly in front of the SAD lights. Read a book, watch telly, eat your meal, etc. Just make sure you stay within the required distance and take an occasional glance at the light.

The best time of the day for treatment is in the morning when you've just got up. If you use your SAD light in the evening you may find that if affects your sleep pattern by making you too alert to sleep properly.

It can take up to four weeks for SAD lights to be fully effective, depending on how severe and how far into winter you are when your start using it. You will need to use it everyday until your symptoms have been alleviated. After this you should try and use it everyday but most people find they can skip the occasional day without having too bad an effect on their mood especially if it's been a bright day.

As spring appears you will find that you can reduce the time you need in front of your SAD light, until finally the sun has returned on a regular basis and you feel fine again.